PRs before this were
Squat ~ 165kg “Advanced”
Bench ~ 95kg “Intermediate”
Deadlift ~ 190kg “Intermediate” to “Advanced”
Press ~ 65kg “Intermediate”
After a long layoff, I’m going to start training again.
Estimated current 1rms:
Squat 140
Bench 80
Deadlift 160
Press 57
Goals at end of 2022:
Squat 160
Bench 95
Deadlift 185
Press 65
Weight = 87kg
Waist: 93.5cm = 36.8in
Weight = 87kg
Waist: 93.5cm = 36.8in
First session back
Squat 80x4@7 = 99 “Beginner” to “Novice”
Bench 55x10@7 = 85 “Novice”
Deadlift 73.5x8@6 = 108 “Beginner” to “Novice”
Press 43.5x4@7.5 = 53 “Novice”
Row 50x10@6 = 78
First dose of creatine today, 5g/day
Eating 180 protein, whatever carb, whatever fat (~2600 calories) and seeing how I go.
Squat 90x4@6 = 115
Bench 57.5x10@7.5 = 86
Deadlift 85x8@7 = 120
Press 45x4@7.5 = 55
Row 63.5x10@7.5 = 94
Deadlift 115x4@7.5 = 140
Chin BWx4@9
Tired session
Squat 97.5x4@8 = 117
Dealift w belt 90x8@7.5 = 125
Press 47.5x4@8 = 57
Row 66x10@8 = 97
Deadlift 120x4@7.5 = 146
Bench 62.5x8@8 = 86
Squat 102.5x4@8 = 123
Incline bench (8 mats) 55x10@9 = 78
RDL 90x8@8 = 123
W5 Beginner template
Press 50x4@9 = 58
DB row 32x10@8.5 = 46
Deadlift 127.5x4@8.5 = 150
Split squat 20x10@8
Press 51x4@8.5 = 60
Bench 75x4@9 = 87
DB row 32x10@8
Squat 107.5x4@8 = 129
Squat 115x5@8=142
Deadlift 125x5@7.5=157
Incline bench 62.5x8@8=84
BW = 89
Squat 115x5@7.5=145
Deadlift 127.5x5@7=163
Bench 71x5@7.5=90
HBBS 70x10@6=109
Waist = 91.5cm
Incline bench 63.5x8@7.5=89
Waist = 35.75in = 90.8cm